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CrossFit The Ville: Sunday’s WOD

April 19, 2015

Rest Day.

*We are hosting a competition at The Ville to benefit the Humane Society Saturday, May 9th starting at 10:00…check it out here!

https://www.eventbrite.com/e/this-wod-is-for-the-dogs-and-cats-a-competition-to-benefit-the-kentucky-humane-society-tickets-16490171547

CrossFit The Ville: Saturday’s WOD

April 18, 2015

Skill Practice: Double/Triple Unders

Then:

50 Double Unders

500m Row

50 Situps

40 Double Unders

400m Row

40 Situps

30 Double Unders

300m Row

30 Situps

20 Double Unders

200m row

20 Situps

10 Double Unders

100m row

10 Situps

For time.

*We are hosting a competition at The Ville to benefit the Humane Society Saturday, May 9th starting at 10:00…check it out here!

https://www.eventbrite.com/e/this-wod-is-for-the-dogs-and-cats-a-competition-to-benefit-the-kentucky-humane-society-tickets-16490171547

CrossFit The Ville: Friday’s WOD

April 17, 2015

6-6-6-6 Deadlifts

then:

21-SDHP’s (95/65)

12-Bar MU’s

15-SDHP’s

9-Bar MU’s

9-SDHP’s

6-Bar MU’s

For time.

*We are hosting a competition at The Ville to benefit the Humane Society Saturday, May 9th starting at 10:00…check it out here!

https://www.eventbrite.com/e/this-wod-is-for-the-dogs-and-cats-a-competition-to-benefit-the-kentucky-humane-society-tickets-16490171547

CrossFit The Ville: Thursday’s WOD

April 16, 2015

Warmup: Snatch Balance 4-4-4-4 (light to moderate load)

10-10-10 Overhead Squats

Then:

1:00 AMRAP:

Overhead Squats (115/75)

then immediately into…

3 Rounds for time of:

20-K2E’s

20-Overhead Walking Lunges (45/25#)

Record total OHS reps and time.

*We are hosting a competition at The Ville to benefit the Humane Society Saturday, May 9th starting at 10:00…check it out here!

https://www.eventbrite.com/e/this-wod-is-for-the-dogs-and-cats-a-competition-to-benefit-the-kentucky-humane-society-tickets-16490171547

CrossFit The Ville: Wednesday’s WOD

April 15, 2015

Rest Day.

*We are hosting a competition at The Ville to benefit the Humane Society Saturday, May 9th starting at 10:00…check it out here!

https://www.eventbrite.com/e/this-wod-is-for-the-dogs-and-cats-a-competition-to-benefit-the-kentucky-humane-society-tickets-16490171547

CrossFit The Ville: Tuesday’s WOD

April 14, 2015

8-8-8 Shoulder Press & Pendlay Rows

then:

21-15-9 reps each of:

Strict HSPU’s

KBS’s (70/53)

rest 3:00, then:

9-15-21 reps each of:

Hand Release Pushups

GHD Situps

for time.

*We are hosting a competition at The Ville to benefit the Humane Society Saturday, May 9th starting at 10:00…check it out here!

https://www.eventbrite.com/e/this-wod-is-for-the-dogs-and-cats-a-competition-to-benefit-the-kentucky-humane-society-tickets-16490171547

CrossFit The Ville: Monday’s WOD

April 13, 2015

4-4-4-4 Back Squat & Glute Ham Raise

then:

“Nasty Girls V2″

3 Rounds for time of:

50 Pistols, alternating legs

7 Muscle Ups

10 Hang Power Cleans (175/115)

*We are hosting a competition at The Ville to benefit the Humane Society Saturday, May 9th starting at 10:00…check it out here!

https://www.eventbrite.com/e/this-wod-is-for-the-dogs-and-cats-a-competition-to-benefit-the-kentucky-humane-society-tickets-16490171547

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